Uterine fibroids affect up to 80% of women by age 50, but diet and lifestyle choices can help manage symptoms and may even reduce their growth. While no single food guarantees fibroid shrinkage, certain foods combined with exercise, stress management, and healthy habits can support uterine health.
What Are Fibroids?
Fibroids are noncancerous growths in the uterus, often caused by excess estrogen. They can be asymptomatic, but sometimes lead to:
- Heavy menstrual bleeding
- Pelvic pain or pressure
- Pain during sex
- Fertility challenges
Lifestyle factors like maintaining a healthy weight, exercising regularly, and eating a nutrient-rich diet can help reduce estrogen levels and inflammation, supporting fibroid management.
Leafy Greens and Cruciferous Vegetables
Examples: Broccoli, kale, cabbage, Brussels sprout
- Why they help: High in fiber, antioxidants, and compounds that may balance estrogen levels. Fiber helps eliminate excess estrogen, which feeds fibroids.
- Serving: Aim for 3–5 servings/day.
- Evidence: Studies suggest women who eat more green vegetables have a lower risk of developing fibroids (source: American Journal of Clinical Nutrition, 2013).
Citrus Fruits
Examples: Oranges, lemons, grapefruit
- Benefits: Rich in vitamin C and antioxidants, which help reduce inflammation and support immune health.
- Serving: 1–2 servings/day.
- Tip: Pair with fiber-rich foods to improve estrogen metabolism.
Fatty Fish (Rich in Omega-3s)
Examples: Salmon, mackerel, tuna
- Benefits: Anti-inflammatory omega-3 fatty acids may help reduce fibroid-related inflammation.
- Serving: 2–3 servings/week.
- Evidence: Omega-3s have been linked to lower uterine inflammation and reduced risk of estrogen-driven conditions.
Green Tea
- Key compound: EGCG (epigallocatechin gallate)
- Benefits: EGCG may help inhibit fibroid growth in preclinical studies (Phytotherapy Research, 2015).
- Serving: 2–3 cups/day (avoid excessive caffeine if sensitive).
- Caution: Those on blood thinners or with heart conditions should consult a doctor.
Turmeric
- Active compound: Curcumin
- Benefits: Anti-inflammatory and antioxidant properties may help reduce fibroid-related inflammation.
- Serving: 1–2 tsp/day in food or smoothies.
- Tip: Pair with black pepper to improve absorption.
Low-Fat Dairy & Vitamin D-Rich Foods
Examples: Yogurt, milk, cheese, fortified plant-based alternatives, salmon, mushrooms
- Benefits: Vitamin D deficiency is linked to fibroid growth; calcium and probiotics support overall uterine health.
- Serving: 3 servings/day of dairy or fortified alternatives.
- Evidence: Studies indicate fibroid cells regress under adequate vitamin D levels (source: Fertility and Sterility, 2012).
- Tip: Consider a supplement if sun exposure is limited—check with your doctor first.
Legumes and Beans
Examples: Lentils, chickpeas, black beans
- Benefits: High in fiber and protein, help balance estrogen levels and support weight management.
- Serving: 1–2 servings/day.
Lifestyle Tips to Support Fibroid Management
- Exercise regularly – Helps maintain a healthy weight and lower estrogen.
- Manage stress – Yoga, meditation, and deep breathing can reduce inflammation.
- Limit alcohol and red meat – High alcohol or red meat intake is linked to increased fibroid risk.
- Quit smoking and reduce salt – These habits reduce overall tumor risk and inflammation.
Foods to Limit
| Food | Reason |
| Red meat & processed meat | May raise estrogen; linked to higher fibroid risk |
| Alcohol (especially beer) | Alters hormone levels and may increase fibroid formation |
| High-sodium processed foods | May contribute to inflammation |
FAQs Fibroid-Friendly Foods
Can diet alone shrink fibroids
No, but a nutrient-rich diet can help manage symptoms and may slow growth.
How much green tea or turmeric should I consume?
2–3 cups/day of green tea and 1–2 tsp/day of turmeric in meals are safe for most adults.
Are supplements safe for fibroids?
Only under medical supervision. Many “miracle cures” online are unproven and may be unsafe.
James Jay is a professional chef based in Suffolk with over 6 years of hands-on culinary experience. Specializing in private dining, pop-up events, and bespoke menus, he’s known for delivering high-quality, memorable food experiences. James has built a trusted name by focusing on fresh ingredients, refined techniques, and personalized service.